Due to so called best broadband provider streamyx usual problem..can only get connected today

Friday 24/08/07


Food intake:
morning: 3 boiled eggs & Quaker Oats & 2 Glasses of milk
lunch: rice,meat,vege and egg & milo
Pre w/o meal : 1 can nescafe & kitkat
After w/o meal : 2 boiled eggs & 1 glass of milk & cheese sandwich 1 pcs
dinner: rice,meat
night: cheese sandwich 2pcs + Quaker Oats + 2 Glasses of Milk

Training

Workout A
3x5 Squat * 20kg for first 2 sets and last set increased 30kg * Smith Machine
3x5 Bench Press * 20kg for first 2 sets and last set increased 30kg * Smith Machine
1x5 Deadlift * 40kg using barbells*
1x5 Dips

Summary: Only today i started to increased the weights for squats for the last set so basicly its quiet heavy jugak lar...but i managed to 5 reps...but after that i start to feel the pain at my quads and hamstrings...like walking also sakit,bend down and simply squat also pain....need opinion does this always happend or maybe i did squats wrongly? and for the dips...when trying to push upwards..thats the time when my arms starts shivering madly...whut do u guys thing about this ? is it because of too tired or maybe i cant support my weight its like the best can do is 5reps...so sad lar... and lastly how to do 45 degree Decline bench weighted situp? cause search to BB.com cannot find lar thanks in advance guys and gals

---

Added on August 25, 2007, 10:10 pmSaturday 25/08/07

morning: 3 boiled eggs & Quaker Oats & 2 Glasses of milk & Nasi lemak
lunch:rice & meat
dinner:Fried rice & satay
night: cheese sandwich 2pcs + Quaker Oats + 2 Glasses of Milk

Workout * OFF DAY*

Summary : Woke up today and my quads and hamstrings lagi sakit... i think maybe i pushed my self to hard..i think..or maybe the muscle is growing kot..cause if iam not mistaken when u feel the pain only u know that the training works right? so need yur guys advice on this actually when u all do squats for the first time is it painfull?

p/s : syd thinking about getting some protein drinks lar... whats the diff between cellmass & no explode and true mass? thanks sorry so many question noobie lar

This post has been edited by ehafidz: Aug 26 2007, 12:04 AM

Ermmmm for starters, get ON whey. Tastes good, does the job & pretty cheap. I'll explain about the rest when we meet.

thanks syd so its 180 right?

Yea. I think it will help you with recovery a bit...

FF plates are all in KG. Only the pre-loaded barbells and dumbbells are in pounds.

noted thanks

pls. no smith machine pls. pls pls pls

just for another 2-3 week only

oops my si punya account

hehehe forget to signout is it

didn't know she log in with my ocmp @@

hehehe so btw jones...not long another 2-3 weeks i change to bar with weights only... one more thing what is the best thing to help with recovery eh? thanks

recovery? eat more meat. more protein, more rest. dont stress yourself. and if u move from smith to free weights. remember to drop the weights by at least 20-50 lbs. its alot harder doing free weights

does protein shakes help the recovery proses? oh okay cause if not mistaken the bar only is 20lbs right? thanks

Olympic bar is 20 KG. 45lbs

hey, what happened to this kid?
no more news dy?

Jones punya sis @.@

whats with my sis @_@

DUDE REPLY ME WHERE IS MY THING HAVE U SENT OUT